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Nutrients in 500 calories of Millet

Raw Millet (Panicum miliaceum L.).

Weight per 500 Calories

Millet
132g

Raw Millet has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
12%
10%
78%
500 kcal ▼

Macro Nutrients

Millet
Energy500 kcal
17.2%
Raw Millet has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.6 g
5.75%
Raw Millet has 5.5820105820106 g of Fat per 500 calories, which is 5.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.96 g
3%
Raw Millet has 0.95634920634921 g of Saturated Fat per 500 calories, which is 3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
9.76%
Raw Millet has 0.15608465608466 g of Omega 3 per 500 calories, which is 9.76% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.67 g
15.7%
Raw Millet has 2.6653439153439 g of Omega 6 per 500 calories, which is 15.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Millet has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate96 g
74%
Raw Millet has 96.362433862434 g of Carbohydrate per 500 calories, which is 74% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber11.2 g
29.6%
Raw Millet has 11.243386243386 g of Fiber per 500 calories, which is 29.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14.6 g
26%
Raw Millet has 14.57671957672 g of Protein per 500 calories, which is 26% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Millet
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Millet has 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.56 mg
46.4%
Thiamine
Raw Millet has 0.55687830687831 mg of Vitamin B1 per 500 calories, which is 46.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg
29.5%
Riboflavin
Raw Millet has 0.38359788359788 mg of Vitamin B2 per 500 calories, which is 29.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.24 mg
39%
Niacin, nicotinic acid, niacinamide
Raw Millet has 6.2433862433862 mg of Vitamin B3 per 500 calories, which is 39% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.12 mg
22.4%
Pantothenic acid
Raw Millet has 1.1216931216931 mg of Vitamin B5 per 500 calories, which is 22.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg
39%
Pyridoxine
Raw Millet has 0.50793650793651 mg of Vitamin B6 per 500 calories, which is 39% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B715 μg
50.3%
Biotin
Raw Millet has 15.079365079365 μg of Vitamin B7 per 500 calories, which is 50.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9112 μg
28%
Folates and Folic Acid
Raw Millet has 112.43386243386 μg of Vitamin B9 per 500 calories, which is 28% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Millet has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Raw Millet has 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Millet has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.066 mg
0.44%
Tocopherols and Tocotrienols
Raw Millet has 0.066137566137566 mg of Vitamin E per 500 calories, which is 0.44% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.2 μg
0.99%
Phytomenadione or phylloquinone
Raw Millet has 1.1904761904762 μg of Vitamin K per 500 calories, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Millet
Calcium10.6 mg
1.06%
Raw Millet has 10.582010582011 mg of Calcium per 500 calories, which is 1.06% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.99 mg
110%
Raw Millet has 0.99206349206349 mg of Copper per 500 calories, which is 110% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4 mg
49.8%
Raw Millet has 3.9814814814815 mg of Iron per 500 calories, which is 49.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium151 mg
36%
Raw Millet has 150.79365079365 mg of Magnesium per 500 calories, which is 36% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.16 mg
94%
Raw Millet has 2.1587301587302 mg of Manganese per 500 calories, which is 94% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum39 μg
86.7%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Raw Millet has 39.021164021164 μg of Molybdenum per 500 calories, which is 86.7% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus377 mg
54%
Raw Millet has 376.98412698413 mg of Phosphorus per 500 calories, which is 54% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium258 mg
7.6%
Raw Millet has 257.93650793651 mg of Potassium per 500 calories, which is 7.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.57 μg
6.5%
Raw Millet has 3.5714285714286 μg of Selenium per 500 calories, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium6.6 mg
0.44%
Raw Millet has 6.6137566137566 mg of Sodium per 500 calories, which is 0.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.22 mg
20.2%
Raw Millet has 2.2222222222222 mg of Zinc per 500 calories, which is 20.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water11.5 g
0.31%
Raw Millet has 11.468253968254 g of Water per 500 calories, which is 0.31% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Millet:
Minerals in 500 calories of Raw Millet:
Macronutrients in 500 calories of Raw Millet:



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